If you're hitting the beach this summer, do more than collect shells in the sand, go run and exercise on the sand. Running on the sand can provide a soft surface and beautiful view, and can be as challenging or relaxed as you wish. If you are an experienced runner, you probably know by now what kind of pronation you have and how you should choose your running shoes. But the topic slightly changes when you are thinking to go running at the beach. Following the below tips will ensure that you have a positive experience.
Why you should go running on the beach
Beach running, especially on dry, loose sand, strengthens your arches, ankles and other below-the-knee muscles more than running on harder surfaces. Running on sand requires you to generate more force and work through a fuller range of motion, from your ankles to your hip flexors and arms. Several studies have found that running on sand consumes more energy than running on asphalt, burning 30% more calories. There's also much less impact force when you run on sand.
When and where to run on the beach
Credit: By ceiling [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia CommonsIt would be best to run at low tide or within maximum two hours around the lowest point. You should stay close to the edge of the water without getting your feet wet. Some beaches have extremely low tides and allow more room to run on packed sand. A high tide leaves soft, dry sand, which is kindest on the legs, but it's also much harder to power through. Because of the added difficulty, your first beach runs should preferably be done in running shoes on the hard, wet sand next to the water, on a falling or low tide. Running on a slant can put more pressure on your knees, ankles and hips, and could cause injuries. To prevent the unevenness from affecting only one side of the body do an out-and-back run. If you feel any pain, shorten your run and stick to level surfaces.
Shoes versus barefoot
Advantages of running barefoot
Running on soft beach sand expends close to one and a half times more energy than running on the road. If you are vacationing and want to sustain some level of fitness but also want to decrease your training time, you may like the idea of soft sand beach running as an efficient calorie burning workout. Also, landing on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities. The increase in collision time on soft sand means that sand has less rebound than pavement, which forces the quadriceps, hip flexors and gluteus muscles to all engage more than they do on a normal run.
Running barefoot on sand allows your feet to move through their natural range of motion, which helps to strengthen your feet and ankles. Nevertheless, as any good thing, running barefoot should come gradually otherwise you could get injured. If you absolutely want to run barefoot then start with short runs, just 15 to 20 minutes, to build strength in your feet and gradually add 5 minutes as your body adapts.
It’s also worth saying that soft sand beach running without shoes forces the smaller stabilizing muscles in the knees, ankles and feet to work harder than on a normal road run. If an athlete gradually incorporates beach running into her/his regimen, the added strength of the stabilizing muscles may help to prevent common road injuries.
Dangers of running barefoot
Barefoot running in general, sand or no sand, can lead to or worsen plantar fasciitis, ankle sprains or Achilles injuries because you don't have the support of shoes, and therefore, the muscles get stretched longer than they would on a harder surface. Although running on hard beach sand with shoes is softer on the body than running on the road with shoes, running on hard beach sand without shoes undoubtedly increases injury risk because the skeletal stress is abnormally high.
Credit: By Mike Baird from Morro Bay, USA (http://www.flickr.com/photos/mikebaird/3539161615/) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia CommonsFurthermore, beaches tend to have a lot of shells, broken grass and other sharp objects you need to watch for. My personal recommendation would be to wear shoes when running on the beach. There aren't specific shoes designed for running on sand, so you have many options. Using your regular road running shoes is just fine but a lighter-weight trail shoe is also a good choice because of the added grip.
Also, keep in mind that, due to the fact that you are running in the sand, shoes with a tight mesh instead of an open mesh are better. A closed mesh can keep sand out of your shoes when running on the soft terrain. And since it's sometimes unavoidable to get a little sand in, wear socks that ward off blisters. Thin, synthetic options work well. And if your sock and shoe combo still isn't abating the rub, consider a lubricant for long runs, especially long runs where your feet might get wet and sandy.
Have a pair of beach running shoes
Although there aren't specific shoes made for beach running, you're better off dedicating a pair of your running shoes for beach runs. That way, you don't have to bother trying to get all the sand out of your shoes after your runs.
When you are running on hard-pack sand without shoes, you need to change your form. This is the whole concept behind the barefoot running shoes, the lack of cushioning makes you run differently – or it should. You can run straight-legged and pound the pavement like a jackhammer if you have good cushioned shoes but run like that barefoot and you will destroy your knees in short order. Barefoot is a great choice for sand running, and the barefoot running shoes give you a barefoot feel while still protecting your feet.
The following are some of the best shoes for running in the sand.

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The material is very breathable which depending on the weather you wear them can be a pro or a con.
Mizuno Inspires are an open toe box, snug extremely comfortable fit, drain well, light and supportive. The sole is an excellent design for a heel or mid-foot striker. They are incredibly comfortable shoes. They are reported to never cause blisters or discomfort and they can be wear in any weather, or on any surface: trail runs, road runs, through snow, torrential rain, dust, dirt, mud, everything.

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Also they have a low-profile mid-sole which delivers a natural barefoot-like feel, with an 8mm difference between heel and forefoot height for greater cushioning while still promoting a natural stride.
If you wear these shoes you will absolutely love the tighten feeling, coming not from the sole, but from all around the shoe.

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Sand workouts
Zigzag running:
After running 10 minutes on the wet, hard-packed sand, gradually accelerating from a slow jog to training pace, head to the dry, soft sand for a one-minute hard run (until your breathing gets too hard to continue – even less than one minute is acceptable). Cut back to the firm sand for 1 minute of slow recovery running. Keep these zigzag patterns going until you've done 5 to 10 one-minute spurts. At the end, cool down with a 10-minute easy jog on wet-packed sand.
Ascends on sand-hills:
Begin the routine as for the zigzags, with 10 minutes gradual running. Then, find a tall sand hill or dune that's open to runners. Be aware that most dunes are protected by law so you should ask a lifeguard or park ranger, or look for signs that say "stay off the dunes." Run towards the top for as little as you can catch your breath. Then jog back down and keep jogging around the hill until you catch your breath again. Do 5 to 15 ascents, depending on the height of the hill. At the end, cool down with a 10-minute easy jog on wet-packed sand.
Long and tempo running:
If you decide to make long runs in the sand, don't do it in the dry, soft sand for long periods of time or you would expose yourself to injuries. Tempo runs or goal race-pace runs can also be difficult in the sand so don't expect to run your usual paces. If you are fit enough and have experience running on difficult terrains and you don't run against the wind, you can come close to your normal tempo pace on a low tide.
Other beach running tips
It’s always better to run early in the morning or late in the afternoon but at any time at the beach, sunscreen of at least SPF 15 is a must, as the sun's rays reflect off the water. Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run.
Running on the beach, especially on a sunny or windy day (or both), could take a toll on a already strained body, causing dehydration or other heat-related problems. So make sure you hydrate properly and have plenty of water available. Bring a bottle of water with you or make sure there are water fountains or shops close to your running track.
Credit: By Steve Holden [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia CommonsTake advantage of the place you are at and take a dip in the cool water after you've finished. It will undoubtedly leave you refreshed and make it worth your effort (especially if you have a quick-drying run apparel).
In conclusion, striding at the beach can be a highly rewarding experience. What with sunshine cascading over you, salty wind brushing against you to refresh and challenge you, and a cadence of crashing waves splashing alongside, sand running is a powerful sensory-overloading workout. More than offering new sights and sensations, though, running on sand provides vigorous exercise and a method for strengthening your stride. It works unique muscles, boosts stamina and blasts fat- all while protecting you from injuries common to running on hard surfaces.
Beach workout tips
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